How to Relieve Side Stitches While Running: Effective Tips and Techniques

Running is a popular sport that is enjoyed by many people. It not only helps to keep the body fit but also strengthens one's willpower. However, experiencing a side stitch while running can be quite frustrating. So, what should you do if you get a side stitch while running?

Slow down and walk for about five to six hundred meters

When experiencing a side stitch, the quickest and most effective way to relieve the symptoms is to slow down and walk. Generally, walking for about five to six hundred meters will make the side stitch disappear. If you don't want to reduce your speed, there is another method you can try. If the pain is on the left side of your ribs, exert a little more force when your right foot lands and lift your body forward, while your left foot lightly touches the ground. On the other hand, if the pain is on the right side of your ribs, exert more force with your left foot and lift your body forward, while your right foot lightly touches the ground. In other words, use more force on the side that doesn't hurt.

Stop and massage the affected area

When experiencing a side stitch while running, you can immediately stop and place your hand on the affected area. Rub the area gently while breathing. Pressing and massaging the affected area and leaning the body forward as much as possible helps to stretch the diaphragm and relieve the pain.

Stop and take deep breaths

When experiencing a side stitch while running, you can change from shallow breathing to deep breathing. Exhale slowly and deeply, forcefully exhaling outward. This allows you to inhale a large amount of air, meeting the oxygen needs of your body during exercise and relaxing your breathing muscles, which can eliminate the pain. Short, quick breaths tend to pull on the ligaments on the diaphragm more frequently, so slowing down the breathing rate can effectively alleviate the pain and help the body return to its normal state as soon as possible.

Stop and take deep breaths while holding your breath

When experiencing a side stitch while running, you can also take deep breaths while holding your breath. Use your hands to tap or press on both sides of the chest or the painful area under the ribs, then take slow, deep breaths. Repeat this process several times to gradually relax the breathing muscles and relieve spasms. If the side stitch occurs on the left side of the abdomen, you can raise your left arm and stretch it towards the right side while taking a deep breath and holding it for a few seconds. If it is not completely relieved, repeat this process a couple more times. The same method can be used if the side stitch occurs on the right side.

Stop and drink a cup of warm water

When experiencing a side stitch while running, if conditions allow, you can drink a cup of warm water, which will provide noticeable relief. If there is still discomfort, you can lie down flat and relax your body. Generally, within a few minutes, the pain will subside.

What to do when a friend gets a side stitch while running

When a friend experiences a side stitch while running, you can take advantage of the moment when they are distracted and use your hand to pat or slap their back, usually on the upper back or lower back. Make a loud sound or shout at the same time to startle them, and the discomfort of the side stitch will usually disappear.

Causes of side stitches while running

1. Lack of exercise, inadequate warm-up before exercise, and improper control of breathing rhythm, running too fast at the beginning. 2. Running immediately after eating. Running immediately after a meal or drinking water causes excessive pulling on the mesentery, resulting in pain and side stitches. 3. Drinking high-sugar or high-osmotic beverages before running. Drinking high-sugar and high-osmotic beverages before and during exercise can trigger side stitches. 4. Side stitches are usually caused by incorrect breathing techniques. For example, shallow breathing cannot provide enough oxygen to the working muscles, leading to rapid fatigue and spasms, resulting in pain. Also, breathing in cold air while running with an open mouth can cause side stitches. 5. Running with a bent waist can easily cause side stitches. This posture irritates the nerves that connect to the abdomen, leading to increased pain in the abdomen.